OGERs!! The first OPEN WoD gets posted TONIGHT!! IF you are registered and need to be JUDGED - you MUST come on SATURDAY Morning. We will have judging available at 9am, and 11am. If you are not able to make these times, please contact STRONGER@OGERCROSSFIT.COM and set up another option.

Sausage and In Peppers Sausage and peppers has always been one of my favorite Italian comfort foods, and also rather easy to make. I had been pondering writing some new stuffed pepper recipes due to their easy, and decided to spin the common recipe to merge my love for two different recipes. This is…

"The moment YOU think you have nothing more... is the EXACT same moment you have more that you thought capable..." -Robin Lyons
Achieving “Full Effort Full Victory” Mentally
“In slow motion, the athletes eyes close and then re-open focusing back to the barbell. There are 70 seconds left in the 10 minute workout; the athlete is trying get air back into their lungs, and as soon as the air fills the lungs a violent exhale follows to ride the C02…The cycle continues, legs are heavy and burning, something inside is telling the athlete to slow down…Within that same split second the athlete has a choice to either give up or trust their training and see what they are capable of… Without hesitation the athlete notices this familiar anxiety and discomfort and brings themselves back to the present with self-talk … ‘Let’s go!’, ‘Earn it,’ ‘Power through!’ The athlete grabs the barbell; chalk and sweat fall below as the athlete continues reaching for more; Moving the barbell with purpose and metal fortitude.”
The depiction above is what I love about sport; Period. Over the years I have competed in many venues nationally and internationally and have come to understand the importance mental preparation: Your ability to focus rules for better or worse in high-level performance sports.
Focus in sport can be defined as “the ability to sustain effective and consistent attention on the task at hand, regardless of internal and external distractions.”
Performing your best against your competition all comes down to your mind.
Fitness, at the elite level, is a very small separator; the mind dictates who will be standing on the podium or attaining a personal best performance.
Don’t just take my word for it. Research by Gould, Eklund and Jackson has found that competition plans, as well as sticking to one’s routine, are key separators between Olympic Games medalists and non-medalists. Athletes who medaled had competition plans firmly in their minds and were not spontaneous or doubting of their strategies. Additionally, the researchers found thrat medalists had very systematic pre-competition performance routines they consistently adhered to throughout their Olympic experience. On the other hand, many non-medalists reported having spontaneous competition plans and regularly deviating from their pre-competition routines.
I encourage every competitive athlete to practice purposeful visualization before they compete as well as utilize pre-game routines and rituals on game day. Mental preparation isn’t going to improve your conditioning, however more importantly, it will allow you to draw the most from your current conditioning to become resilient when it counts and fulfilled when its over.
Three strategies I find useful for optimizing your mental game before an important event or competition, include:
1) NO Pressure in the PRESENT. What are you thinking about hours or moments before your compete? Are you nervous? Are you thinking about outcomes that haven’t happened yet (the future), or what results you had last year (the past)? When we think of the past or the future, it distracts us from what we are trying to accomplish NOW, and creates additional stress and anxiety that isn’t helpful. When we are not present, anything can pull us away from our focus. I challenge you to check in with yourself and your thoughts before competition. Keep your thoughts on your game plan and YOU, stay present and feel the pressure pass through you.
2) Find your Super Pilot. Set your day up so you can be on Auto-pilot (AKA Super Pilot!). To find your ‘Super Pilot’, prepare your mind and body beforehand. Start with solid visualization. This can be practiced week out if you know your event or the night before or the morning. Visualization takes practice, and more practice, but do it until you see and feel yourself completing the event perfectly. Visualization is a powerful tool that gives your mind and body a chance to connect and rehearse the EXACT feeling you want to have during the event. You will find, with good visualization practice, that your mind and body can just ‘let go’ and do what it have been shown. Secondly, what are your rituals, favorite shoes, music and pre comp foods? Set those out to be ready to go for game day. Having less to think about and do on competition day always feels good. Create a routine you have control over, so if anything happens that you didn’t plan for, you can find comfort in your preparedness.
3) The Struggle makes it Special. If you have put in the reps and the training all year, then the struggle is something you are familiar with. Competition is an opportunity to bring your best to the table, and learn more about yourself. Great athletes are addicted to the strong sensation of discomfort, in the search for a deeper sense of self. Embrace the pain.
Courtesy OPEX
If your doing the OPEN on the Friday, take today as a rest day.
Performance is in red
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (or practice transitions for 2 minutes)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps
WOD: “Jeremy” – 12 minute cut off
21-15-9 reps, for time of:
Overhead Squat (95/65#Rx’d)
Burpee

Workout(s) of the Day for Wednesday, February 25:
SKILL:
Go over all the movement in all the workouts. Practice each one. When using weight, work with no more than 95lbs on the bar during BOTH portions. (That means you too Neal and Sam :-)
WOD:
No bar dropping on this workout. Please control your form and use responsible weight.
5/10 for 30 (kinda)
Partner up and judge one another when you are resting and they are working. This is a warm up for The Open.
10 Minute AMRAP
5 Power Snatch (65/95)
10 Wallballs (14/20)
Rest 2 Minutes and setup
10 Minute AMRAP
5 Hand Release Push-Ups
10 Box Jump-Overs
Rest 2 Minutes and setup.
10 Minute AMRAP
5 Burpees Over Bar
10 AbMat Sit-Ups

Workout(s) of the Day for Wednesday, February 25:
SKILL:
Go over all the movement in all the workouts. Practice each one. When using weight, work with no more than 95lbs on the bar during BOTH portions. (That means you too Neal and Sam :-)
WOD:
No bar dropping on this workout. Please control your form and use responsible weight.
5/10 for 30 (kinda)
Partner up and judge one another when you are resting and they are working. This is a warm up for The Open.
10 Minute AMRAP
5 Power Snatch (65/95)
10 Wallballs (14/20)
Rest 2 Minutes and setup
10 Minute AMRAP
5 Hand Release Push-Ups
10 Box Jump-Overs
Rest 2 Minutes and setup.
10 Minute AMRAP
5 Burpees Over Bar
10 AbMat Sit-Ups

i1uvit members, check your e-mail! Some exciting information on some changes for the gym, and on the 2015 Open! If you did not receive an e-mail, and you're a member, make sure to let us know! Also, sorry for the Kill Cliff shortage...Our new order should be here Thursday, just in time for The Open!!! :)

It's happening ! The Open WOD comes out tomorrow, sign up now! The Open WODs will be done Friday's all day, so that means make up days are Saturday's at 11 am ( no team WODs will be done during the 11 o'clock hour)! Get busy sign up and make sure you are signed up under our gym Crossfit Anacortes !
If you have questions see one of us trainers!

Alright crew... We just wanted to make sure everyone understood what our Fridays will be like for the next 5 weeks. With the open starting tomorrow we will be completing the workouts every Friday night. With this happening our regular class times will turn into heat times depending on the WOD. All Heat times will be posted by Thursday night so you can all plan to show up at desired time and we will get you all in. All those that are not doing the open show up at your normal class times and we make sure you get in as close to your class time as possible.
Also, for the next 5 weeks our Saturday and Sunday 10:00 class times are now reserved for those that could not make it in Friday night. You must talk with Juan or T about coming in at these times. They will be the only times on Saturday or Sunday that we will have open WODs done.
This is such an exciting and fun time of year and we cannot wait to see all the progress CFO has made. The new in house team comp is gonna be pretty epic.
Thanks for all you guys do.
Terry

We are looking for 5-7 people who would be interested in babysitting for a membership. We have all of our evening times filled and are looking to offer daycare, free of charge to our members, during our 8:30/9:30 am classes. If you or anyone you know would be interested please pass on the word. Please send a resume or any questions to dave@crossfitroseburg.com. Once all the resumes are in we will email everyone back and set-up a small little interview.
We are also looking for 1-3 people who would be interested in doing some cleaning for a membership. We already have a small team of cleaners and just need to add a few more people. If interested follow the same directions stated above.
Thanks,
Dave

TWO SPOTS LEFT for our Boxing 101 clinic with our very own Chris Moriarity, this SAT, FEB 28th at 12pm (arrive 11:50am if you want to learn how to properly wrap your hands)
Chris Moriarity is a former registered USA and Golden Gloves fighter. He’s trained in over 7 different boxing clubs across the country and fought ESPN and Showtime notables; Anthony Bonsonte, Phil Williams, Cory Rodriguez and many more.
This clinic is designed to teach participants how to safely punch, move and defend yourself in the ring…and get an amazing workout. THERE WILL BE NO HITTING.
30 minutes of hands-on instruction followed by a 20 minute focus-mitt workout will give you a new understanding and appreciation of the ‘sweet- science.’
All equipment will be provided. Hand wraps are highly recommended* and will be available for purchase. If you’d like to learn how to properly wrap your hands, please show up at least 10 minutes early.

Workout(s) of the Day for Wednesday, February 25:
SKILL:
The Clean and The Jerk
Work with no more than 95lbs on the bar.
WOD:
No bar dropping on this workout. Please control your form and use responsible weight.
15 Minute AMRAP
Go up one rep each round.
1 Power Clean (95/135)
1 Front Squat (95/135)
30 Single Unders (NO DOUBLE UNDERS)